Meal Planner 3
| WEEK 1 | Breakfast | Snack 1 | Lunch | Snack 2 | Dinner |
| MONDAY | 1 cup plain Greek yogurt, 1/2 cup fruit, and 1/4 cup of granola + 1 Boiled Egg. |
1 Cup low fat milk. |
1 Bowl Tuna Salad with mixed greens and sesame seeds sprinkled on top. | 1 slice multi-grain bread with 1 medium banana and 1 Tbsp. Peanut butter. | Palm sized Cajun- Rubbed Sirloin with 1 medium sized grilled zucchini and steamed spinach and 1 slice of cheese. |
| TUESDAY | 2 Slices Multi-grain bread, 1 Fried egg, 2 slices of Low-fat cheese Cheddar/Mozzarella. | 1 Glass Strawberry and Banana shake Milk 200ml + 1/2 cup diced fruit. |
1 Bowl Salmon salsa 6oz baked salmon with fresh vegetables and fruit salsa. |
1 Apple + 1 cup Greek Yogurt |
Palm sized grilled chicken in olive oil, with 1/2 cup avocados and 3-4 sticks of grilled asparagus + 2 Slices Multi-grain garlic bread |
| WEDNESDAY | 2 Scrambled Eggs made with chopped bell peppers, onions, tomatoes and cheese + 2 slices multi-grain toasts. | 1 cup Greek Yogurt + 1/2 cup Mixed Berries Or any fruit of your choice. | 1/2 cup Shirataki noodles cooked with 1/2 breast chunks, 1/4 cup mushrooms, and 1/2 cup roasted spinach. | 1 Glass Banana and Almond smoothie (1 medium banana, 5-7 Almonds. | 4-5 Medium Shrimp and Chicken Kebabs with 1 small pita bread and 1 cup avocado and kale salad. |
| THURSDAY |
1 Whole-grain toast with 1 Tbsp Almond butter, and 1 cup of 1% milk. |
1 Boiled egg + 4-5 cubes cottage/low fat cheese. |
1 Bowl Chicken Salad. Shred or slice palm sized grilled chicken, 1/2 cup boiled brown pasta, 1 chopped walnut, 1/2 cup diced cucumbers, some onion, arugula, and baby spinach. | 3 Strips Turkey Jerk + 1 Stick Mozzarella Cheese + Whole Wheat Crackers. | 1 Multi-grain Burger Made with 2 multigrain buns, 1 palm sized grilled chicken/beef patty, sautéed vegetables and 1 slice cheese. |
| FRIDAY |
2 Scrambled eggs with 1 slice of cheese on 1 toasted English muffin. |
1 Glass Low fat milk + 1 Medium Apple. |
1 Bowl Spicy Tuna Salad (4-6 Oz marinated Tuna Steak, 2 Tbsp. Wasabi, 1Tbsp wine and 1 Tbsp. multigrain vinegar + carrots, broccoli, cucumber, and sprouts. |
1 cup Greek Yogurt + 1 Walnut and 1 medium Banana. |
6 oz. Cooked Turkey Chili. Cook palm sized lean ground turkey with tomatoes, onion, spices and 1/2 cup water for 18-20 minutes. Sprinkle 1 tsp of Flaxseeds/Sesame seeds on top. |
| SATURDAY | 2-3 Protein Pancakes. 1/2 cup ground Oats, 1 egg, 1/2 cup milk, 1/2 tsp baking powder, 1/2 tsp vanilla powder, 1-2 scoops protein powder of choice. |
1 cup sliced strawberries + 1 cup Greek Yogurt + 1 Tbsp. Honey. |
1 Tuna Melt Sandwich 1 can Tuna, 2 slices whole-grain/ multi-grain bread, 1 slice Cheddar Cheese, 1/2 cup sliced Avocado. |
1 Glass Chocolate Peanut Butter Smoothie. |
Palm sized Grilled Chicken with 3-4 roasted baby potatoes, 1 small zucchini, and some sliced bell peppers. |
| SUNDAY |
1 Bagel and Los Smoked Salmon with 1 Tbsp. Cream cheese. |
1 cup organic frozen yogurt with fruits. |
Palm sized roasted chicken breast brushed with 1 Tbsp. olive oil + 2 small baked potatoes, some steamed broccoli and carrots. |
1 Glass banana and oats milkshake. |
4 oz. Grilled Salmon topped with some roosted tomatoes, spinach and kale salad. |
| WEEK 2 | BREAKFAST | Snack 1 | LUNCH | Snack 2 | DINNER |
| MONDAY | 2 Egg Omelet with mushrooms, spinach, and cheddar cheese + 1 Slice toasted multi-grain bread. | 1 Glass Strawberry and Banana shake (Milk 200ml + 1/2 cup diced fruit. | 4oz of grilled chicken breast marinated in 3 tbsp. teriyaki sauce and 1 Tbsp. water + 1 cup Roasted butternut squash. |
1 Cup Plain Greek yogurt with 1/2 cup blueberries. |
6 oz. Pork chops glazed with Dijon mustard with 1 cup cooked rice + 1 cup Sautéed sweet potatoes with broccoli. |
| TUESDAY |
1 Strip of bacon + 2 fried eggs + 1 toasted whole wheat bagel. |
1 Apple + 1 cup Greek Yogurt. |
Chicken Fajita Wraps. Palm sized sliced chicken breast, onion, green and red bell peppers, 1 jalapeno pepper, cilantro, and 1 tsp cumin wrapped in 1 whole wheat tortilla. |
1 Glass Chocolate Peanut Butter Smoothie. |
4 oz. Cedar Plank Salmon seasoned with salt and pepper and drizzled with olive oil. + 1 Bowl Mixed salad cucumber, artichoke, broccoli, sprouts, and tomatoes. |
| WEDNESDAY |
2/3 cup any cereal of your choice, in 1 cup milk + 2 hard-boiled eggs. |
1 cup sliced strawberries + 1 cup Greek Yogurt + 1 Tbsp. Honey | 1 Bowl Chickpea Salad. 1 cup Boil chickpeas, onion, tomatoes, spinach, arugula, cucumber with splash of lemon, salt and black pepper. |
1 Glass Banana, Oats and Peanut Butter Smoothie. |
Turkey Meatballs. 5 oz. Extra- lean ground turkey meat, 1 clove of garlic, 4 saltine crackers, 1/4 onion, 1/4 cup tomato sauce, baked for 30 minutes + Some grilled bell peppers and butternut squash. |
| THURSDAY | Protein packed Oatmeal (1 cup milk, 1/2 cup of oatmeal, 1/4 tsp cinnamon, 1/4 cup raisins) + 2 links chicken sausage. |
1 Glass Mixed Berries Smoothie. |
1 Bowl Egg Salad (2 large eggs, 4 oz. soft silken tofu, 4 tsp brown mustard, 1/8 tsp hot pepper sauce, 1/3 minced onion and 1/4 cup chopped parsley.) Click here for direction how to make it. |
1 Cup Greek yogurt + 1 Kiwi. |
2oz calamari and 2oz shrimp grilled and served over sautéed Swiss chard and shallots. + 2-3 grilled baby potatoes. |
| FRIDAY | Breakfast Burrito 2 scrambled eggs, 1/2 cup shredded mozzarella cheese, some sliced tomatoes, onions, bell peppers, and avocado, wrapped in 1 whole grain tortilla. | 1 cup Brie cheese with 1/2 cup mixed berries and 5-7 almonds/pecan nuts. |
1 Cup vegetable fried rice + Palm sized Grilled chicken. |
Apple peanut butter Smoothie 1 Apple, 2 Tbsp. of peanut butter, 1 tsp chia seeds, 1 cup of milk. | Spicy Beef and Chicken Stir-Fry 2oz lean steak, 2oz chicken, spinach, bell peppers, onions, mushrooms, snap pears, bean sprouts, 2 Tbsp. soy sauce, 1 tsp Sriracha. |
| SATURDAY |
1 glass Mixed Fruit Breakfast Smoothie. |
1 Egg and cheese sandwich. |
Greek Chicken Wrap Palm sized cooked chicken breast, baby spinach, sun-dried tomatoes, feta cheese, and 2 Tbsp. hummus wrapped in a whole grain tortilla. |
1 Glass low fat milk + 1 medium apple |
1 cup cooked spaghetti + 2 oz. roasted scallops and 2 oz. shrimp topped with 1.5 cup of garlic infused marinara + steamed broccoli, spinach and carrots. |
| SUNDAY | 2 scrambled eggs made with chopped bell peppers, onions, tomatoes and cheese + 2 slices multi-grain toasts. | 1 Glass low fat milk with 2 scoops protein powder of choice + 1 Medium Banana. | Tuna Melt Sandwich 1 can tuna, 2 slices multigrain bread, 1/2 sliced avocado, 1 slice grilled cheddar cheese) +1/2 mixed greens Spinach, arugula, kale, sprouts. |
1 Cup of cottage cheese + 1-2 Dates + 5-7 Almonds. |
One cup cooked soba noodles; palm sized roasted chicken, broccoli, carrots, tomatoes, spinach and 1/4 cup peanuts. |
| WEEK 3 | BREAKFAST | Snack 1 | LUNCH | Snack 2 | DINNER |
| MONDAY | Protein Oatmeal Bowl 1 cup of almond milk, 1/2 cup oatmeal, 1 scoop protein powder, 1 cup mixed berries. |
2 Hard-boiled eggs. |
1 Bowl Sweet Salmon Salad Palm sized Wild Salmon, romaine, cherry tomatoes, 1/4 cup pecans, and 1/2 cup mandarin oranges. |
5-7 Almonds + 1 slice cheese + 1 Apple. |
1 Bowl Chicken Stir Fry 6 oz. Chicken, 1 cup brown rice, spinach, scallions, mushrooms, chestnuts, 1/4 cup peanuts, 1 Tbsp. sesame seeds. |
| TUESDAY | 2 eggs omelet, 1/2 cup spinach, 2 chopped mushrooms and 2 Tbsp. cheddar cheese + 2 slices whole wheat toast. |
Protein Pudding 1 Tbsp. almond butter, 1 scoop protein powder, 1 cup almond milk, 1 banana. |
Greek Chicken Wrap Palm sized cooked chicken breast, baby spinach, bell pepper, black olives, sun-dried tomatoes, feta cheese, and 2 Tbsp. hummus wrapped in a whole grain tortilla. |
1 Glass Apple and Peanut butter Smoothie. |
4oz broiled flank steak + 2-3 small baked potatoes + mixed salad with baby spinach, carrots cucumber, radish, and sprouts. |
| WEDNESDAY |
1 Glass Strawberry Banana Protein Smoothie + 1 mashed hard-boiled eggs on a toast. |
1 cup grapes + 1 slice mozzarella cheese + 3oz sliced ham. |
1 medium sized cooked chicken breast with sweet potato microwaved for 6 minutes. Baby spinach leaves, drizzled with some balsamic vinegar, and olive oil. |
1 cup Greek Yogurt + 1 Apple |
Protein packed Dinner 1lb ground beef, 1 can kidney beans, 1 chopped onion, 2 cans chopped tomatoes, 3 chopped red chilies, 1 tsp chili powder. Brown the onion and meat, add the remaining ingredients one by one. Simmer for 20 minutes. |
| THRUSDAY | 2 eggs seasoned with 1 tbsp. salt and 1 tsp black pepper, 1/4 cup cheddar-jack cheese, 1/2 cup spinach, and 1/4 cup diced mushrooms + 2 Slices Multigrain toasts. |
1 glass banana and oats milkshake. |
Tuna Melt Sandwich (1 can tuna, 2 slices multigrain bread, 1/2 sliced avocado, 1 slice grilled cheddar cheese) +1/2 mixed greens (Spinach, arugula, kale, sprouts) | 1 cup cottage cheese, 1 cup sliced strawberries. |
4oz of grilled chicken, 1/2 cup black beans, and 1/2 cup salsa wrapped in 1 small flour tortilla. |
| FRIDAY |
1 strip bacon + 1 scrambled egg + 1 English muffin + 1 glass low fat milk. |
1 cup plain salted popcorns + 1 Glass Almond peanut butter milkshake. | 1 Bowl Protein Salad (Romaine lettuce, 1 hard-boiled egg, 3oz sliced smoked chicken, cherry tomatoes, 1/4 cup sliced almonds, 1tsp rice wine vinegar) | 4 celery stalks with 1 Tbsp. peanut butter + 1 cup Greek Yogurt. | 4oz grilled chicken sautéed in lime-butter sauce 2 Limes, 1Tbsp butter + 1 cup steamed spinach; 1 cup mashed butternut squash and steamed asparagus. |
| SATURDAY | Pineapple Banana Smoothie 1/2 cup pineapple chunks, 1 banana, 1 cup almond milk, 1 scoop protein powder, 1 tsp vanilla extract. |
1 Stick cheese + 2 walnuts + 8-10 small crackers. |
6oz grilled chicken breast, 1 cup boiled brown pasta, 1 cup grilled asparagus and zucchini. Stir fry them all together. |
1 Glass Mixed Berries Smoothie. |
Grilled 2oz Shrimp, 2 oz. Scallops with half cup of quinoa cooked + Steamed broccoli and carrots. |
| SUNDAY | 2-3 Protein Pancakes. 1/2 cup ground Oats, 1 egg, 1/2 cup milk, 1/2 tsp baking powder, 1/2 tsp vanilla powder, 1-2 scoops protein powder of choice. | 1 Glass Berry Bliss Smoothie 1 cup almond milk, 1 scoop protein powder, 1/2 cup blueberries, 1/2 cup strawberries, 1/4 cup blackberries. | 2 Fish Tacos (4 oz. Grilled halibut, 1/4 sliced avocado, 2 Tbsp. salsa, romaine lettuce, 1/4 cup mixed peppers, 1/4 cup chopped red onions, and 1/2 sliced jalapeno assembled in 2 corn tortillas. |
1 cup plain Greek yogurt with 1 cup fresh cherries. |
1 Multi-grain Burger Made with 2 multigrain buns, 1 palm sized grilled chicken/beef patty, sautéed vegetables and 1 slice cheese. |
| WEEK 4 | BREAKFAST | Snack 1 | LUNCH | Snack 2 | DINNER |
| MONDAY | Egg and Salmon Sandwich 2 Slices whole wheat bread, 1 egg, 1 oz. smoked salmon, 1 thinly sliced red onion, fresh dill, 1 lemon. Click here for directions on how to make it. |
1 Cup Greek Yogurt + 1 Cup mix fruits. |
1 Bowl Tuna Salad 6 oz. sesame crusted tuna served over a bed of mixed greens, drizzled with balsamic vinaigrette and some whole wheat pita chips. | Power-packed Smoothie 3/4 Cup Soy milk, 1/4 cup low- fat ricotta cheese, 1 scoop whey protein, 1/2 cup cranberries and 1/3 mixed fruit. | 1 Salmon Burger 1 lb. skinless salmon fillet, 1/4 cup whole wheat breadcrumbs, 1 large egg, 2 whole wheat toasted buns, and 1/4 cup baby spinach.) Click here for direction on how to make it. |
| TUESDAY | Huevos Rancheros 2 eggs, 1 Scallion, sliced, 1 Tbsp. diced cilantro, 2 Tbsp. shredded Mexican blend cheese, 2 Tbsp. salsa, 1 medium whole wheat tortilla. Click here for directions on how to make it. |
1 Cup Strawberries + 1/2 Cup Cream Cheese + 1 Tbsp. Honey. |
1 Bowl Berry Goat Cheese Salad 1 Tbsp. pecans, 3 cups baby spinach, 1/2 cup strawberries, 1/2 cup blueberries, 1 tomato, 2 radishes, 6 oz. grilled chicken breast, 1 tsp crumbled goat cheese Click here for directions on how to make it. |
2 Handful mixed nuts and raisins. |
Protein packed Dinner 1lb ground beef, 1 can kidney beans, 1 chopped onion, 2 cans chopped tomatoes, Brown the onion and meat, add the remaining ingredients one by one. Simmer for 20 minutes. |
| WEDNESDAY | 2-3 Protein Pancakes. 1/2 cup ground Oats, 1 egg, 1/2 cup milk, 1/2 tsp baking powder, 1/2 tsp vanilla powder, 1-2 scoops protein powder of choice. |
1 cup Brie cheese with 1/2 cup mixed berries and 5- 7 almonds/pecan nuts. |
Tangy Turkey Ciabatta 1 Tbsp. pesto, 1 roll Ciabatta, 2 oz. sliced lean turkey, 1/4 cup baby spinach, 1 slice mozzarella cheese, 3 slices pickle. Click here for directions on how to make it. | 1 Glass Mint Chocolate Chip Smoothie 1 glass water, 1 mint tea bag, 1 scoop whey protein powder, 1/2 cup Greek yogurt., 1Tbsp cacao powder. | 2 Chili-Spiced Fish Tacos 2 corn tortillas, 6 oz. barramundi fillet, 1/2 cup chopped tomato, 1/2 cup shredded green cabbage, 1Tbsp fresh cilantro, and 1 tsp lime juice.) Click here for directions on how to make it. |
| THURSDAY | Spinach and Feta Frittata (2 large eggs, 1/4 cup chopped onions, 1 lb. baby spinach, 1/2 cup bread crumbs, 1 cup crumbled feta cheese.) Click here for direction on how to make it. |
1 Glass Low-fat milk + 1 Medium Banana. |
1 Bowl Spicy Tuna Salad 4-6 Oz marinated Tuna Steak, 2 Tbsp. Wasabi, 1Tbsp wine and 1 Tbsp. multigrain vinegar + carrots, broccoli, cucumber, and sprouts. + 1 cup stir fried Brown rice. | 1 Glass Choco-Peanut Butter Smoothie 1 Scoop protein powder, 1 Tbsp. cocoa powder, 1Tbsp peanut butter, 1 cup almond milk. | Beef, Vege, and Almond Stir-Fry 1/2 cup rice, 1lb flank steak, 2 medium carrots, 1 medium onion, 1 medium red bell pepper. Click here for directions on how to make it. |
| FRIDAY | 2 scrambled eggs made with chopped bell peppers, onions, tomatoes and cheese + 2 slices multi-grain toasts. | 1 cup Greek Yogurt + 1/2 cup Mixed Berries Or any fruit of your choice. | Grilled Chicken and Pineapple Sandwich 6 oz. chicken breast, 2 slices pineapple, 2 whole wheat buns or lettuce wraps. Click here for directions on how to make it. |
1 Apple + 2 Tbsp. peanut butter + 1 cup milk. |
Palm sized Grilled Salmon topped with 1/4 cup slow-roasted plum-tomatoes, 1 cup broccoli, lime, spinach and kale salad + 1 cup cooked Brown Pasta. |
| SATURDAY | Egg and Avocado Sandwich (2 large eggs, 2 Tbsp. mashed avocado, 1 small bagel, halved and toasted, 2 slices cheese.) Click here for directions on how to make it. | Protein Pudding 1 Tbsp. almond butter, 1 scoop protein powder, 1 cup almond milk, 1 banana. | Special Shrimp Salad with Whole wheat Crackers 10 oz. pre-cooked shrimp, 3 cups lettuce, 2 grapefruit, 2 avocados, 1 scallion, 4 tsp cilantro. Click here for directions on how to make it. |
1 cup Greek Yogurt + 1 cup mixed fruits. |
4-5 Shrimp & Chicken Kebabs 2 oz. jumbo shrimp, 4 oz. chicken breast, 1/4 chopped onion, 1/4 cup chopped peppers. Skewer all the above and grill.) + 2 small pita bread. |
| SUNDAY |
2 scrambled eggs with 1 slice of cheese on 1 toasted English muffin. |
1 Glass Low-fat milk + 5 Almonds + 1 Medium Banana. |
Chicken Fajita Wraps. Palm sized sliced chicken breast, onion, green and red bell peppers, 1 jalapeno pepper, cilantro, and 1 tsp cumin wrapped in 1 whole wheat tortilla. |
1 cup cottage cheese, handful of almonds. |
Pork Gyros 1 lb. pork tenderloin, 1/3 cup Greek yogurt, 2 whole wheat pitas, 1 cup baby spinach, 1/2 tomato. Click here for directions on how to make it. |
